CrossFit – Wed, Nov 8

Posted November 7, 2023 by Source Code & filed under Workout of the Day.

CrossFit OC3 – CrossFit

Metcon (Time)

Partner Workout:

Performance

250/200 Cal bike (split however)

250 Syn Burpees

250/200 Cal bike

Fitnes

200/160

200

200/160

CrossFit – Tue, May 14

CrossFit OC3 – CrossFit

Accessory

Accessory 4 Rounds

Incline DB bench 12-15 reps

Max dual DB curls

Dual DB narrow grip bench 12-15

Max Barbell curls

*** extra credit

Max banded curls (2x)

Max Push ups (2x)

Metcon (Time)

4 Rounds for time

Performance

24/18 Cal row

12 Burpee box jump overs 36/30

6 Deads 315/205

Fitness

20/15 Cal row

10 Burpee box overs

6 Heavy deads

Posted in Workout of the Day | Comment

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CrossFit – Wed, Nov 8

CrossFit OC3 – CrossFit

Metcon (Time)

Today's WOD

CrossFit – Tue, May 14

CrossFit OC3 – CrossFit

Accessory

Metcon (Time)

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